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Exercise 0103 · REF xnInPfE

Barbell Standing Ab Rollerout exercise animation

Barbell Standing Ab Rollerout

Category
Waist
Equipment
Barbell
Target
Abs

The standing ab rollout removes the knees from the floor entirely, which dramatically increases the lever length and the demand on the core to resist the lower back arching. It's a serious progression that most lifters should only attempt after mastering the kneeling version with a full range of motion. Keep the hips from sagging as the rollout extends, and don't chase depth before the strength is actually there.

How to Do the Barbell Standing Ab Rollerout

  1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
  2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
  3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
  4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Standing Ab Rollerout primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

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Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have barbell? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Barbell Standing Ab Rollerout work?
The Barbell Standing Ab Rollerout primarily targets the abs, with the shoulders and lower back assisting.
What equipment do I need for the Barbell Standing Ab Rollerout?
The Barbell Standing Ab Rollerout is done with a barbell.
What's a good alternative to the Barbell Standing Ab Rollerout?
If you don't have access to a barbell, the 3/4 Sit-Up targets the same abs using body weight instead.